[quote]uberswank wrote:
austin_bicep wrote:
It’s a habit I’m trying to break. It doesn’t come off much, but It wouldn’t pass in competition.
Perhaps you should strap a rope around your waist and have a training partner under the bench holding you down?
[/quote]
sounds great lol
Regarding your ass coming off the bench, I remember reading someone saying the cause of this is usually pushing UP with your feet for leg drive where you should be more pushing yourself BACK pushing your ass into the bench.
Something like that.
I would make a post in strength sports for better advice than I can give.
Technique is unusual, but that’s a good lift.
And yes, you’re mum is hot.
Oh, the unsteadiness of your bench must be a concern at that weight.
Did chest yesterday, worked up to a 335 pound single, need to fix the form so i got some good ideas and will hopefully be benching better over the next month or so. Tonight Im going to hit legs. my prediction is 235 pounds for 20 reps, maybe ill tape it otherwise i’ll post what i did.
My main goal is to up my leg strength. Unfortunately i fell prey to chest and biceps workouts starting my training. my legs and back need to catch up, and they already seem to be well on there way.
Here’s the 335, this will be the last time my ass ever lifts off the bench press.
Squats
235x15
Calve Raises
235x10
Lunges
100x15
Biceps/Back
BB Curls
80x8
100x6
115x4
125x2
Conc. Curls
45x7
45x5
45x4
Drop Set 45x3 40x4 20x10
DB Rows
85x15
85x12
85x10
85x8
Pulldowns
150x8
180x6
180x5
150x8
you didn’t get the 235x20 huh?
You’ve got a good 30 to 50 lbs you could gain cleaning up your technique some. To keep your ass on the bench bring your feet back and wide. They should be almost under your ass not your knees. Your thighs should be angled down and shins angled back making this shape the shape of a greater than sign. This will also force you to arch your back instead of you ass coming off the bench.
Other things to focus on, keep your elbows in some. If you can hook the back of your triceps into your lats as you come down, it will give you a lot more stability as well as it will feel almost feel like a spring loading up so you have more power on the push back up. I’m betting if you can get your technique down you are closer to 375 or 400lbs.
[quote]IgneLudo wrote:
you didn’t get the 235x20 huh?[/quote]
unfortunately…felt like I ran a marathon after the first 15 reps. It was a wakeup call that i need to do some mre cardiovasclar activities.
[quote]jstreet0204 wrote:
You’ve got a good 30 to 50 lbs you could gain cleaning up your technique some. To keep your ass on the bench bring your feet back and wide. They should be almost under your ass not your knees. Your thighs should be angled down and shins angled back making this shape the shape of a greater than sign. This will also force you to arch your back instead of you ass coming off the bench. Other things to focus on, keep your elbows in some. If you can hook the back of your triceps into your lats as you come down, it will give you a lot more stability as well as it will feel almost feel like a spring loading up so you have more power on the push back up. I’m betting if you can get your technique down you are closer to 375 or 400lbs.[/quote]
Ya my technique needs a lot of work and I’m going to post vids of my next benching workout to hopefully get some crtique. 375-400 pound bench would be absolutely awesome and I want to hit those numbers ASAP so technique is a priority. I’m going to have a look at that critical bench article you were linking in few other threads, seemed very useful.
[quote]bmitch wrote:
I love lil wayne now
im a dboy (8)[/quote]
haha bro, that’s some good shit.
much better form still needs work but take a look, and give me some feedback. unfortunately that’s all I did today as i attended my brothers wrestling match and sisters concert, chest in two days…
Damn that is a shakey ass bench!!!
Your back arch looks much better. Notice how your ass doesn’t come off the bench as much now. You also have several inches less that you have to move the bar now. Try pulling your feet back some more though. When I get into postion I start by placing my feet then first, then I almost fall back on the bench.
My legs and back are arched so much that I have to catch the bar on the way down because I can’t just lay back. The other thing is get those elbows in. Wide elbows a good for hypertrophy but when you start going heavy it is bad for your shoulders and you are leaving some rebound energy on the table. Your elbows should almost touch your side when you bring the bar down. Use a ligth weight to get used to the position and then work back up to your weight.
Thats pretty good for 17. BTW if my butt leaves the bench, than it doesn’t count in my head. I think thats standard in powerlifting comps too.
[quote]jstreet0204 wrote:
Damn that is a shakey ass bench!!!
Your back arch looks much better. Notice how your ass doesn’t come off the bench as much now. You also have several inches less that you have to move the bar now. Try pulling your feet back some more though. When I get into postion I start by placing my feet then first, then I almost fall back on the bench.
My legs and back are arched so much that I have to catch the bar on the way down because I can’t just lay back. The other thing is get those elbows in. Wide elbows a good for hypertrophy but when you start going heavy it is bad for your shoulders and you are leaving some rebound energy on the table. Your elbows should almost touch your side when you bring the bar down. Use a ligth weight to get used to the position and then work back up to your weight.[/quote]
I know what you’re saying with the elbows, would you reccomend a closer grip?
[quote]Hagar wrote:
Thats pretty good for 17. BTW if my butt leaves the bench, than it doesn’t count in my head. I think thats standard in powerlifting comps too. [/quote]
I know…That’s how i’ve beeen benching forever, and I need to kick the habbit.
Narrow you grip enough to get your elbows in. Your grip should only be as wide as it takes to keep your forearms vertical during the lift.
[quote]jstreet0204 wrote:
Narrow you grip enough to get your elbows in. Your grip should only be as wide as it takes to keep your forearms vertical during the lift.[/quote]
I’ll deffinately be doing that. I think a good approach would be to decrease the weight to 300 pound worksets instead of the usual 315 and steadily increase so that in a couple weeks I’ll be hitting the same numbers with hopefully perfect form. It’s a little brush on the ego, but it needs to be done. Thanks for the help.
Gunna do calves tonight. not a great training week. I’ve been bombarted with school and family commitments. You gotta do what you gotta do though so nect week will be much better.
Calve raises
135x10
225x12
315x8
225x12
im sick of bullshit, long day…